A good nights’ sleep
The way we eat, drink, work, and play can have a great effect on how we sleep and revive ourselves for the next day.
Read on for advice on how to get the most out of your day, to give you the most out of your night’s sleep.
Most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap.
There is a natural occurring hormone in the brain called Melatonin that is controlled by light exposure, so more Melatonin is secreted in the evening which makes you sleepier and less is secreted in the day which makes you more alert.
Trying to keep a wake /sleep cycle is important.
During the Day;
- Try to get up every time the same day and avoid lying in at the weekend.
- If you feel that a daytime nap is needed limit it to 20 minutes in the early afternoon.
- When getting up in the morning exposure your body to as much bright light as possible. Weather permitting take your morning coffee outside.
- When at work take your breaks outside, perhaps go for a walk.
During the Evening;
- Don’t use your bed as an office.
- Avoid any late evening computer /tablet use.
- Watching TV can also have an adverse effect to your sleep pattern as the lights from the screen can suppress the melatonin to the brain.
- Avoid big meals and alcohol late at night try and reduce your caffeine intake too.
Bedtime routines can be of benefit try;
- Reading a book or magazine by a soft light, or listen to audio books
- Taking a warm bath
- Listening to soft music
- Do some easy stretches
- Dim the lights in the hours leading up to bed.
- Try a relaxation app to help reduce stress levels.
Mattresses
- How long have you had your mattress?
- Studies have shown that an old mattress may not only cause aches and pains but may also contribute to regular tossing and turning giving you a disturbed sleep.
- It is recommended that you test drive mattresses before you buy for at least 20 minutes.
- There is no set rule of what is classed as a firm or soft mattress whatever is comfortable and suits your body is the most important.
Source;
National Sleep Foundation